Sleep Anxiety Disrupting Your Rest?
Sleep Anxiety Disrupting Your Rest?
By Dr. Daniel Rocha, DN, LMT, CPT, CNS
Are you facing nightly struggles with sleep? Does anxiety wake you up in the middle of the night? Is low-level adrenaline keeping you alert? Do you experience poor recovery, despite your healthy lifestyle?
Your body is signaling for a change, and it's time to act!
Today, I present my recommended sleep stack. This powerful combination aids your body in recovering and achieving the restful sleep it deserves. The stack includes magnesium, glutamine, glycine, cysteine, turmeric, and riboflavin (B2). The outcome?
A sharper mind, increased energy, reduced anxiety, and improved sleep. If you think you're "just a bad sleeper," perhaps you simply need the right tools.
Magnesium glycinate (magnesium bound to glycine) is renowned for sleep support due to its general tolerability, with both magnesium and glycine playing critical roles in sleep regulation.
How magnesium supports sleep:
- Muscle and nervous system relaxation: Magnesium regulates neurotransmitters that calm the nervous system. Adequate magnesium supports normal melatonin production and circadian rhythm.
- Stress reduction: Sufficient magnesium can lower stress levels, facilitating easier sleep onset and improved sleep quality.
Typical supplemental doses for sleep range from 200–400 mg of elemental magnesium daily, taken in the evening.
Lifestyle factors: Adhering to a consistent sleep schedule, reducing caffeine and alcohol intake later in the day, managing light exposure, and establishing a wind-down routine can enhance sleep, alongside supplement use.
Glycine-rich options: Some find plain glycine or glycine powder beneficial as a separate supplement.
Glycine, a non-essential amino acid, is studied for its sleep-enhancing effects. It may help lower core body temperature at night, aiding sleep initiation and quality. Glycine acts as an inhibitory neurotransmitter in the central nervous system, promoting calmness and aiding sleep.
Common doses range from 3 to 5 grams, taken 30–60 minutes before bed. Magnesium glycinate combines magnesium with glycine; potential sleep benefits arise from both magnesium’s effects and glycine’s. Some prefer glycinate for a combined effect, while others experiment with glycine alone.
Cysteine, a sulfur-containing amino acid, serves as a precursor to glutathione, taurine, and other key molecules. Cysteine supports glutathione production, a major intracellular antioxidant that reduces oxidative stress. It also aids in producing taurine, known for its calming effects. As a precursor, cysteine metabolism can influence redox balance and neurotransmitter activity, potentially affecting sleep. N-acetylcysteine (NAC) is a common supplemental form, with a typical dose of 600 mg nightly.
Glutamine, a non-essential amino acid, plays roles in gut, immune, and brain health. It can convert to glutamate, then to GABA, impacting the brain’s excitatory/inhibitory balance. Some evidence suggests that amino acid balance influences stress responses and sleep. Typical doses range from 5–20 grams per day at bedtime.
Turmeric contains curcumin, a bioactive compound with anti-inflammatory and antioxidant properties. While often studied for its effects on pain and inflammation, chronic inflammation can also disrupt sleep. By lowering inflammatory markers, turmeric might support better sleep. Common doses are between 500 and 2000 mg, taken with meals.
Why is quality sleep crucial?
- Physical health: Supports immune function, reduces the risk of chronic diseases like heart disease and diabetes, aids tissue repair, muscle growth, and hormone regulation. Helps maintain a healthy weight through appetite hormones.
- Mental health and cognition: Enhances mood, emotional regulation, resilience to stress, and boosts memory, learning, and problem-solving. Reduces the risk of anxiety and depression.
- Safety and daily performance: Improves wakefulness, reaction time, decision-making, and creativity. Reduces accidents and errors.
Implement these recommendations this weekend and experience the best sleep you've had in a while.
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